Richard had another awesome weekend on his canoe: He won first place in the standard canoe category with the fourth fastest overall time of 2:08:20 for 12.8 miles. He also won a trophy for (as he put it) "being OLD." Last year, he did the 20 mile race in 7:30. How is that for improvement?

Check out Michael Pollan's op-ed on Big Food vs. Big Insurance. "One of the leading products of the American food industry has become patients for the American health care industry. The market for prescription drugs and medical devices to manage Type 2 diabetes, which the Centers for Disease Control estimates will afflict one in three Americans born after 2000, is one of the brighter spots in the American economy. As things stand, the health care industry finds it more profitable to treat chronic diseases than to prevent them. There’s more money in amputating the limbs of diabetics than in counseling them on diet and exercise." Our friend Paul (aka Apollo Swabbie) shares his opinion here.

Come experience the CrossFit difference. Workouts will be scalable to ALL fitness levels,
from those who have never worked out before to experienced athletes. Dress in comfortable workout clothes
and wear athletic shoes. Bring a water bottle and be well hydrated before the workout.More info...

In this workout you move from each of five stations after one minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is taken before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Richard, pictured above, has been competing in a few races recently and has had some big improvements. Check out what he had to say below:

"I finished with a new P.R..... this summer in June I did City Park to Staples in just over 4 hrs in the safari.. last (Saturday) in a training run I did it in 3:43... and Saturday in the Jr.water safari I did it in 3:21... and still had issues that cost me at least 25 to 35 minutes... avg. speed was 4.7 mph...up .3 from the week before...I am starting to see some 5.0 mph's on the gps more often...before it just didn't happen...(race distance..16.4 miles)"

Find your 1 rep max on the Snatch. Take your time and do lots of warm-up sets before going heavy.

WODDouble Tabata of:
Hollow Rocks
Superman hold

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest. During this workout, we will perform 8 intervals of 20 seconds of Hollow Rocks, 10 seconds of rest, 20 seconds of Superman Hold, 10 seconds of rest, for a total of 8 minutes.

Come work on climbing the rope this morning.
The rope is an intimidating, functional movement that is super fun once you learn proper technique. Today, we will learn different techniques for climbing the rope. Be sure to wear pants and long socks because rope burn is a common problem.

We have had a minor adjustment to the trainer schedules: Ellie, who used to do the Tuesday evening classes, is now doing the Wednesday morning classes instead. You can always check the Announcements board at the box for the current class and trainer schedule.

Congratulations to all the Eat Real participants! One week down! Some number of days to go.